Saturday

You will do each movement for one minute, then move on to the next movement. There are three five-minute rounds with a one-minute break before repeating. The stations are:

1. Wall-ball: 20/12 pound ball, 10/8 ft target. (Reps)
2. Sumo deadlift high-pull: 75/55 pounds (Reps)
3. Box Jump: 20/18" box (Reps)
4. Push-press: 75/55 pounds (Reps)
5. Row: calories (Calories)

All weights will be scaled down to appropriate levels for each beginner. But the clock will not reset or stop between exercises, and everyone must complete all three rounds to have a score. On call of "rotate," everyone must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point. 

The gym will open today at 12:30 for setup and preparation. The total length of the workout is 17 minutes, and we will run 5 person heats until each person has completed the workout. The first heat will begin roughly around 1:00, after everyone has been prepped on the movements.

Remember to post your final score to Beyond the Whiteboard and they will donate a dollar to the Wounded Warrior Project.